How Much Curcumin Is in Turmeric?

Turmeric and Curcumin Are Not the Same Thing, but You Can't Have 1 Without the Other

You're probably well-acquainted with turmeric. It's often used in Indian cooking and has a slew of health benefits from weight-loss support to improved digestion. However, you might not be as familiar with curcumin — or maybe you (wrongly) think it's interchangeable with turmeric. Don't worry, we agree that it can get confusing!

So let's make it as simple as possible: curcumin is the most active ingredient in turmeric. It's the chemical compound that naturally occurs in turmeric. Curcumin makes up 2 percent to 6 percent of the turmeric spice found in your cabinet, according to Andrew Weil, MD. In fact, curcumin gives turmeric its distinct yellow color. That color is passed on to curry, since turmeric is a main ingredient in that spice.

There can be downsides to curcumin depending on the patient, though. While it's safe for consumption, high doses over a long period of time can cause an upset stomach. It can lead to ulcers in extreme cases. Some people may experience headache, nausea, or skin rash. Curcumin supplements shouldn't be taken with certain medications, like blood thinners and meds for diabetes. So talk with your doctor before taking them.

If you're not sure where to start with using turmeric, just sprinkle it on the next time you cook up chicken or veggies, or try a cup of golden milk!